How to Stay Focused In Three Easy Steps
If you don’t get enough sleep then you’ll struggle to concentrate, become accident-prone, lack willpower, and become less productive.
As Easy As One, Two, Three
There are a thousand and one different things competing for our attention at any given moment. Most of the time we naturally block out all that noise and tune in to what we turn our attention to.
But sometimes it can be really difficult to focus on something that we should or want to focus on. Likewise there are times when we don’t or shouldn’t focus on a particular thing but we nevertheless find it extremely difficult to not turn our attention to it.
I’ve tried various ways to help get my mind focussed on what I need to whilst putting aside issues that are more of a distraction rather than a must do, and in this post I’ll share three ways that have helped me to improve my focus.
Competing priorities are a daily occurrence to me. Family, work, study and personal health are all vying for centre stage in my mind. When I’ve been busy in the past I’ve just gone with the issue that’s more pressing at the time!
For example, if I have a work deadline that has to be done by Friday and it’s Thursday evening, then getting things done around the house will have to wait until Saturday. But if I also have to do the shopping on Saturday because the cupboards are bare, then shopping takes priority over the household chores.
Unfortunately whilst doing one thing my mind would partially be on having to figure out what I have to do next, which in turn takes focus away from what I’m doing, causing me to take longer than I would have if I’d just focused on what I’m doing at the moment.
Guilt and Competing Interests
At some point I would find myself doing a half hearted job, not feeling good about it and then rushing to get the next thing done. This would weigh on my mind and eventually I’d come to a grinding halt and do nothing or just feel so tired that I’d might as well do nothing.
Part of the problem is that by not prioritising what needs to be done and listing them down (either on paper or electronically) I was adding more stress than I needed to myself every day and then wondering why I wasn’t feeling as productive as I could have been.
Another part of the problem was due to feeling tired. A lot of the time I found that when I felt the most lethargic I would tend to procrastinate more than usual before starting a task. All the time I spent delaying starting would make me feel guilty and that eventually would make me feel more tired, which made it more difficult for me to start.
Being as stubborn as I am, it took for some subtle changes to be forced upon me for me to realise that without too much effort I could feel better and think clearer with more focus!
Had I listened I wouldn’t of had to feel. My lack of focus wasn’t just a focussing problem, but rather a warning from my body to change how I went about things.
These are the relatively easy steps I had to take to get my focus back on track:
- Consistently have 7-9 hours of quality sleep.
Sleep is a basic human need. As you know we need it to function “normally”. The problem is that we can undervalue just how much we need a good nights sleep; especially whilst studying or working. For many, (including myself), it becomes one of the first things that we sacrifice in order to reach our objectives.
Nicole Bieske, a spokeswoman for Amnesty International Australia, has stated the opinion of her organization thus: “At the very least, sleep deprivation is cruel, inhumane and degrading. If used for prolonged periods of time it is torture.”Sleep deprivation – Wikipedia
So why do this to ourselves? Be nice to yourself, and get more sleep. I did, and I believe that doing this was a significant factor in improving my focus.
- Enjoy a healthy lifestyle
Eating healthly, moderate exercise and reducing your stress are all helpful ways to improve your focus. How? Directly and indirectly by helping you to sleep better and by making your body more resilient. For example just a 20 minute walk can aid with improving your sleep quality, whilst at the same time improving your blood circulation, which also aids concentration and keeping you alert.
- Take a break when you are tired
I know when I am getting sleepyWiseman, Richard. Night School: Wake up to the power of sleep (pp. 294-295). Pan Macmillan.
People are very poor judges of how tired they are. As a result, they often drive when they are drowsy, and struggle through the day not realizing that they are far from their best.
Be aware and look out for the classic signs of tiredness – lack of motivation, tiredness, difficulty concentrating. The difficulty here is being aware of these tell tale signs. Thankfully our Apple Watch app, V-CAF Stay Awake Stay Alert, notifies you at the times when your alertness levels are decreasing, so that you can concentrate on getting on with the task at hand. Since using the app I’ve found it invaluable in helping me to know when I’m not focussing at my best. When the alarm goes off, I take that as a cue to have a break (usually, I take napping breaks, or go for a walk), after which I feel more energised and ready to continue from where I left off.
Your lack of focus may be due to being tired and/or overworked and not realising it. It’s one of the many signs your body sends you to warn you to change what you are doing.
Take note of how much sleep that you are getting, if you are exercising regularly enough and eating healthily.
And also remember to take regular breaks when you feel yourself getting overly tired.
“If you don’t get enough sleep then you’ll struggle to concentrate, become accident-prone, lack willpower, and become less productive. Worse still, you will increase your chances of becoming overweight, having a heart attack, and dying early.”Wiseman, Richard. Night School: Wake up to the power of sleep (p. 295). Pan Macmillan.”